Improving the Health, Fitness, and Performance of Young Basketball Players

Wednesday, August 22, 2007

Jump! - Plyometrics in Youth Basketball - Part 2

Last month, I promised to continue my discussion about the use of plyometrics in youth basketball.

In this entry, I offer some suggestions about appropriate times to train, amount of training, length of training, and some useful and credible resources.

Like most pre-season programs that cause neuromuscular changes, you should start plyometric training at least 6 weeks before the start of practice.

A good youth plyometrics program is based upon these 5 principles:

1) Sufficient warmup – Any good workout should start with a dynamic warm-up to get the muscles ready for training.

2) Appropriate overload – Work first with simple body weight exercises that are enough to challenge you. Don't use heavy weights or deep jumps.

3) Gradual progression – Don’t try to do too much too soon. If you do, you’re just asking for a good case of Osgood-Schlatter Disease or Sever’s Disease. Start with less intense exercises and then gradually progress to more advanced ones.

4) Cool-down Period and

5) Adequate Rest- Most experts recommend 2 or 3 days of rest between plyometric training to enable your muscles to recover and grow from the previous workout. This usually works out to twice each week on non-consecutive days.

Make sure that when you do plyometric exercises, you:

Use soft training surfaces.(Jumping on concrete or asphalt can lead to knee, ankle, and hip damage).

Use non-skid training surfaces.

Use jumping boxes that will not move.

Wear proper shoes.

Keep the jumping area free of clutter.

Remember:

Learn and practice proper landing form on all jumps because landing with stiff, straight legs puts pressure on the ligaments and bones and not the muscles. This can cause injury and reduces the effectiveness of your training.

Plyometric drills should be performed when your legs are fresh and before lifting weights.

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About the Author

The author is a Basketball Medicine Physician who is
Board Certified in both Pediatrics and in Physical Medicine and Rehabilitation.He is a Member of the Council on Sports Medicine and Fitness of the American Academy of Pediatrics, Member, Sports Medicine Special Interest Group, American Academy of Physical Medicine and Rehabilitation and
Member, American College of Sports Medicine.
He lives in Chapel Hill, North Carolina, USA where he enjoys watching, playing, and thinking about basketball.
He created this blog to improve the health, fitness and performance of young athletes so that they can keep playing, and learning from, the game of basketball.

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The content of this blog is designed for your general education and is presented in summary form. The information on this blog is not intended to be relied on for medical diagnosis or treatment. Medical information changes rapidly. Information contained here is not intended to be and should not be used as a substitute for medical advice. YOU SHOULD NEVER DISREGARD MEDICAL ADVICE YOU HAVE RECEIVED FROM YOUR PHYSICIAN OR OTHER QUALIFIED HEALTH CARE PROVIDER OR DELAY IN SEEKING IT BECAUSE OF ANYTHING YOU READ ON THIS BLOG. Should you have any health related questions, please contact your physician or other qualified health care provider promptly.